Lift Heavy Weights?

Posted on July 14th, 2010 by Mic in Fitness Model Workout Ideas

woman training

woman training

Hi,

Should women lift heavy weights? Or should they try to tone their muscles with lighter weights?

According to the national Strength and Conditioning Assoc., lifting light weights will not do to much for either your strength or your muscle tone.

This has been mentioned before on this blog. Toning a muscle – if there really is such a thing – depends upon changing the shape and density of a muscle.

The only way this happens is through building strength. And if you do a light weight for many reps, you are not stressing the fast twitch fibers in your muscles.

You will be stimulating the slow twitch or endurance muscles, but that will not help you in looking better.

Take a look at female marathon runners. They have great endurance, but they usually are not shapely.

Look at female sprinters. They have bigger muscles and shaplier bodies.

You can find a nice balance between the two.

Here is how.

After you are warmed up, then pick a weight that is somewhat heavy. Use that weight for the first set. Then immediately do another – unrelated – body weight exercise.

Without resting go back to the 2nd set of the first exercise. Again immediately do the unrelated exercise.

Do this a third time, only on the 3rd set – after you can’t get another rep, reduce the weight 50% and pound out as many reps as you can. Finish with your unrelated exercise to round out the sequence.

Continue in this manner for two more exercises.

This method will help you gain strength, while helping you create a metabolic effect that will have you burning body fat throughout the day.

This will make more of a difference in your shapliness and muscle tone than anything. After all you can’t see your muscles if they are buried under a layer of fat.

So, as the fat comes off and as your muscles grow in strength and shapliness, so to does your overall body structure do the same.

Try lifting heavy weights and see what a difference it makes.

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